Somewhat New to MFP and need advice

cbrister07
cbrister07 Posts: 34 Member
edited October 1 in Health and Weight Loss
First off, I have been on MFP a few months but this is my first post. I have lost 20 pounds so far using this great program. I used the program and put in my weight loss goals and things like that. It shows me having an 860 calorie deficit when eating 1200 calories per day. I try to keep within that range, but every now and then i slip and my intake is around 1300. I walk on my treadmill approximately 4 times a week usually for an hour. My big question is, if I earn say 350 calories from exercise and I eat 1200 calories that day do I need to eat some of those burned calories back? I've read posts on here and some say to eat them back and some not. Any suggestions for me?

Replies

  • AimingHighWeighingLow
    AimingHighWeighingLow Posts: 192 Member
    If you are hungry...eat them, if not...don't.

    You need to a 3500 deficit to lose a pound, so as long as you are eating 1200 cal each day any you have from exercise could go ontop of the extra 500 you already have in the bank.

    500 x 7 = 1lb loss
    Plus your exercise at whatever rate you do.

    But never go hungry, if you do you will see more of a diet as opposed to a lifestyle change.
  • kacarter1017
    kacarter1017 Posts: 651 Member
    Well, this can be one big can of worms...

    I think the general feeling is that you should eat at least some, if not all, of them back. If you find that your weight loss stalls and there are no other issues with your eating plan, then try stopping the extra calories for a bit and see if it makes a difference.

    Every body is different and requires different calorie intake for the day. Most of us require a NET of at least 1200 calories to keep our bodies happy. That net caloric intake means intake after subtracting for exercise. In other words, eating the calories back. However, there are people out there who have very successful and safe weight loss journeys eating fewer calories than that.

    I would certainly start out making certain your net caloric intake is greater than 1200 and then go from there.
  • Xaspar
    Xaspar Posts: 726 Member
    Everyone has a slightly different formula of what works for them. I have often heard though that you shouldn't CONTINUOUSLY have a deficit of over 1000 calories per day. A once in a while thing, your body can manage and take in stride. Apparently, it takes about 3 days for your body to recognize the pattern (this may be why zig-zagging has proven effective for some people) and respond to it. Personally, I eat more daily but don't count my exercise calories unless it puts me over a 1000 deficit (rare).

    I set my calories at 1400 because that is less than the maintenance calories for the weight I want to be (1590). I figure if I don't go over for the weight I want to be (and eat a little under) I will get there eventually without much hassle (maybe a little slower) but any exercise calories are bennie as far as I am concerned.

    BUT, like I said, everyone is a little different. You may have to experiment a little to see what works for you. Some people swear that WHEN they eat their calories makes a big difference in how they burn calories also. DOesn't seem to make much difference to my system, so I do what is comfortable to me.
  • ebkins7
    ebkins7 Posts: 427 Member
    You should always TYR to NET 1200 calories... So if you eat 1200 calories but burn 300 for exercise you're body is really only getting 900 - Making your deficit greater like this can (not will) cause your body to enter "starvation mode" by eating back those calories your are helping keep balance in your body.

    I don't always eat back ALL of my exercise calories either but I do try to NET 1200... Hope this helps.
  • cbrister07
    cbrister07 Posts: 34 Member
    I do not want to put my body into starvation mode but if I eat back the calories that I burned from exercise it just seems like I'm exercising for nothing. This seems to be one of the things about exercising that is the most confusing.
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